I’ve lost a pound of fat per a day.
This went on for two weeks (14 pounds total), on the Protein Sparing Modified Fast. I ate 2000 calories per a day, when I typically would require 3000. The other 2500 calories deficit must have come from exercise, and the thermogenesis of foods which I ate.
Each morning I would have a 3 egg omelet with a 1/4 cup of cottage cheese and 2 strips of bacon. That was for my sanity, and sticking to the fast. Because the rest of the day, I would divide 2 cans of salmon into 7.25 oz servings, and eat those with brocolli and carrots.
This provided me with my weight in grams of protein, 14 grams of Omega-3’s, who-knows how much CLA and a huge overload of iodine to feed my thyroid. Muscle was preserved, fat was lost and with it, my liking for fish.
I did the same thing 6 months later, and again lost around 15 pounds. Proof positive, that at least one pound of fat can be lost daily, without shredding muscle.